Cable One Arm Preacher Curl
Also known as: one arm cable preacher curl
Cable One Arm Preacher Curl is a graduate-level take on the pattern and fits late in an arms workout.
How to do Cable One Arm Preacher Curl
- Adjust the cable machine so that the preacher curl pad is at chest height.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
- Keep your back straight and your core engaged.
- Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Slowly lower the cable handle back to the starting position.
- Repeat for the desired number of repetitions.
Cable One Arm Preacher Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Step back until the stack never rests at the top.
Common Cable One Arm Preacher Curl Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Cable One Arm Preacher Curl
Swap Cable One Arm Preacher Curl For
Cable One Arm Preacher Curl — Frequently Asked Questions
How do you do the Cable One Arm Preacher Curl?
Adjust the cable machine so that the preacher curl pad is at chest height. Stand facing the cable machine with your feet shoulder-width apart. Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable One Arm Preacher Curl work?
The Cable One Arm Preacher Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable One Arm Preacher Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable One Arm Preacher Curl good for beginners?
Not usually. The Cable One Arm Preacher Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable One Arm Preacher Curl?
Try the Kettlebell Double Alternating Hang Clean, Dumbbell Seated Biceps Curl To Shoulder Press or the Band One Arm Overhead Biceps Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable One Arm Preacher Curl the same as the one arm cable preacher curl?
Yes. The Cable One Arm Preacher Curl is also commonly called the one arm cable preacher curl. Different gyms and training programs label it differently, but "one arm cable preacher curl" refer to this same movement.
